Tag Archives: CircuitTraining

How To Keep Moving Through A Busy Holiday Season

The holiday season is officially here.  The month of December seems to fly by as we countdown the days to our winter break.  This time of year is filled with busy plans, traveling around and of course delicious foods.  You might be visiting family one weekend, then traveling somewhere tropical the next.  Maybe one weekend is booked for your office christmas party, and the next is dedicated towards battling mall traffic.  Whatever it may be, it is clear that this time of year disrupts any daily schedule.

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When we are out of our routine, we are out of balance.  Instead of some carefully thought out healthy meals for the week, we may be ordering take-out.  The normal hour gym session may be skipped due to the massive list of errands that need to be completed.  It’s very easy to fall into the holiday trap and ‘pause’ any wellness we practice for our bodies.

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It is imperative not to let this happen.  When we are out of balance, it becomes increasingly harder to get back into good habits.  The supposed one week off from training can easily turn into a month.  After just three days of non activity aerobic fitness begins declining, followed soon after by strength conditioning.  Our bodies need to be moving and our hearts pumping. 

If you find yourself short for time, consider doing some quick 10 to 20 minute body weight exercises.  These can be done at home, in a hotel room, or at the park next to your cousins house. These types of exercises require little to no equipment, will get your heart rate beating and will maintain your physique.  A perfect pick me up for when your in a pinch.

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Body weight exercises are things like push-ups, squats, pull-ups, jumping jacks etc.  When paired with HIIT, or circuit training, they can boost endurance and build muscle strength.  The idea is to have short bursts of energy, followed by a short resting period.  Think of it as a 1:2 ratio between exercise and rest.  For example, if you jump rope for 20 seconds at max effort, then you would rest for 40 seconds.  Because of afterburn, workouts like these require less time to reach a ‘fat-burning’ state.  This makes for a perfect at home substitute for when you can’t make it to the gym.

Here are a couple example circuits to get you started:

Circuit 1:

  • 50 jumping jacks
  • 50 High Knees
  • 50 Mountain Climbers
  • 20 Squats
  • 10 Burpees
  • 25 Full Sit-ups
  • 30 Second Plank

Rest 1 minute

  • 50 Jumping Jacks
  • 20 Lunges
  • 15 Pushups
  • 20 Squats
  • 15 Tricep Dips
  • 25 Crunches
  • 30 Second Plank

Rest 1 Minute

  • 50 Jumping Jacks
  • 20 Cross Body Punches
  • 20 Donkey Kicks (10 per side)
  • 20 Squats
  • 25 Russian Twists
  • 25 Bicycle Crunches
  • 30 Second plank

Circuit 2:

  • 50 Jump Rope
  • 250 Meter sprint
  • 20 Walking Lunges (10 per leg)
  • 20 Squats
  • 15 Push-ups
  • 15 Sit-ups

Rest 1 minute between sets

Repeat 2-3 times

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